Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-Row 250m

-10 Good mornings

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific prep

*Coaches choice


Thrive 52 Challenge #33 (Time)

Every 5 minutes x5

25 abmat situps

40 Heel taps (20 each side)

500m row

-Rest the remaining time

(Record slowest round)